We’re all worried about our heart health these days-and rightfully so. Heart disease is the leading killer of Americans, with other heart-related conditions not far behind. There are a whole lot of"heart healthy"and"anti-inflammatory"diets out there, but a new study from Wake Forest University found the DASH Diet in particular to be extremely effective in preventing heart conditions for those under 75-even more so than medication.
But before we begin, what is the DASH Diet, anyways?
TheDASH Diet(it stands for “Dietary Approaches to Stop Hypertension”) prioritizes whole grains, produce, poultry, fish, beans, nuts, and low-fat or fat-free dairy while avoiding saturated fat, red meat, salt, sugary beverages, and tropical oils (thinkcoconutandpalm). Sound familiar?
The Worst and Best Things to Eat for Your Heart
The DASH Diet closely resembles the popularMediterranean Dietguidelines-the only exceptions being a stricter stance on alcohol and the avoidance of full-fat dairy.
The study’s researchers analyzed data fromThe Multi-Ethnic Study of Atherosclerosis-consisting of 4,478 participants from six different communities around the country. Their age range was between 45 and 84 years at the start, and none of them began the study with cardiovascular diseases. They went through 13 years of follow-up through 120-item dietary frequency questionnaires.
At first glance, the results showed the DASH Diet had little impact on heart health across the populations-until the results of those 75 and older were removed. Those under the age of 75 actually saw a 40 percent lower rate of heart failure if they closely adhered to the DASH Diet versus those who followed it the least.
Campos also noted that identifying “modifiable risk factors” for heart failure is an important public health goal-as the disease is so prevalent-and this research provides a framework for more studies on the DASH Diet’s effects on heart failure prevention.
9 Natural & Effective Ways to Lower Blood Pressure, According to Heart Experts
However, the DASH Diet is encouraged to work in unison with other healthy lifestyle behaviors-exercise, reducing stress, not smoking, getting enough sleep, among others. When it comes to heart health, diet is just one part of the equation-albeit a very important one!-and should work in tandem with other factors to keep that heart strong. Check out ourHeart-Healthy Diet Centerto get started on that cardiac diet, like our7-Day Heart-Healthy Meal Plan,7-Day DASH Diet Menuor even just a1-Day Low-Cholesterol Meal Plan.
Pictured recipe:Chicken Fajita Bowls
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
